STRENGTH:
7 mins to refresh and warm up kipping technique.
2 sets of 7 “taps” + 7 “pops” then
Every 75 secs for 8 rounds
75% of established best effort
(if comparing to last week’s number: add one or two)
(If comparing to original number from two weeks ago use 75%)

WOD:
50 Box Jumps
50 KB Snatches
30 Box Jumps
30 KB Snatches
20 Box Jumps
20 KB Snatches
Rest 2 mins
Your choice
Run 1 mile
or
Row 2k
or
Airdyne for 150cals

L3: 50/35
L2: 35/20
L1: Coaches discretion